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Vegetable oil or olive oil: which is the best option?

Vegetable oil or olive oil: which is the best option?

Fats generate a lot of controversy due to very different substances from each other. Some of them are proven to be harmful to health and are associated with the development of cardiovascular diseases, such as saturated fats and hydrogenated (trans) fats. Others are clearly protective and potentially useful in preventing the same diseases. Hence the importance of clarifying that when we say that a healthy diet should contain 30% fat, we also need to define which fat we are referring to, since only 7% of dietary fat can be saturated, making it very different from eating picanha or

Essential fats

In the preparation of food, oils can be used at room temperature or heated, without detriment to their nutritional value.

Whether there is talk about the harm of fats, that many people decide to abolish vegetable oil in the preparation of food and describe as an advantage the fact that they are cooking without oil. Vegetable oils, including soybean oil, are the main sources of essential fats in our diet - omega 3 and omega 6. They are called essential because they are not produced by our body and therefore should be consumed from the choices we make at the time of eating.

The withdrawal of this important nutrient from our menu can lead to the loss of the protection that it exerts on our organism, both from a cardiovascular and immunological point of view. Therefore, the best dietary measure is the balanced consumption of these good fats and the reduction of the consumption of saturated fats.

Good fats also fatten

As a final recommendation, despite the knowledge of the great nutritional and therapeutic value of vegetable oils, mainly omega-3 riches, we can not fail to point out that the consumption of any excess fat can greatly increase the caloric value of foods, making these diets very healthy but extremely caloric, of obesity, which could overshadow the full benefit of good fats.

Olive oil as an option

The nutritional and therapeutic properties of olive oil have been demonstrated in many scientific studies. There is much evidence that this type of fat can have beneficial effects on cardiovascular and cancer prevention, especially unrefined or virgin olive oil. It is virtually free of saturated fat and contains, in addition to the typical monounsaturated fat present in all types of olive oil, high concentrations of vitamin E, beta carotene and polyphenols. This association of compounds seems to be extremely important and responsible for its antioxidant and anti-inflammatory activity. Among the olive oils found in supermarkets, those produced by direct prey or centrifugation are said virgin or extra virgin and are distinguished by their high content of polyphenols (150 to 350 mg / kg) compared to refined oils, which, although also sources of monounsaturated fats, are poor in polyphenols. With all these advantages, cooking with the oil became sofistricted and healthy. But to what extent is it worth using olive oil instead vegetable oil? In fact, there is no advantage. Like everything else in nutrition, the nutrients need to be balanced and it does not seem advantageous to abolish our greatest source of essential fats, the omega 3 and omega 6 polyunsaturated fats. When we cook with the vegetable oils, we reach the recommendation of these fats and there is no indication of supplementation.

The risk of saturating good fats

When preparing food, oils may be used at room temperature or heated, without impairing their nutritional value. The big question is still the use in frying. As for this, what has been proven in studies is that as the frying time continues, these oils will lose their good fat fractions and at the same time gain a higher concentration of saturated and trans fats.As for olive oil, nothing prevents it from being used sporadically in the preparation of heated foods, although its main indication is to add it to the food already prepared. In relation to vegetable oils, olive oil has a lower resistance to saturation during prolonged heating. But it can be perfectly heated in quick preparations.


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